Skill/Strength
A1. Overhead Squat 15-15 reps
Warm-up using a rep scheme of x10 x5 x5 or something similar to help you reach your first working weight. A set can only be counted if all 15 reps are unbroken. Increase weight the second set if possible. Do this lift on a 4 minute clock.
A2. Partner Hamstring Drops 15-15-15 reps (click link to view demo)
Complete these on a 1.5 minute clock after all squats are done. Touch chest to floor and keep hips fully extended (no butt sticking out on the way up).
Conditioning
Pull up Ladder
With a continuously running clock, do one pull up the first minute, two pull ups the second minute, three pull ups the third minute, and so on until you can no longer within the required minute. (What do you need work on most? Strict, Chest 2 Bar, Weighted Kipping, Weighted Strict, Negatives, Bands? Prescribed is whatever you choose unless range of motion stinks)
Post all results to comments/Logwod.
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Post thoughts to comments.
http://crossfitomaha.blogspot.com/2008/11/friday-081107.html
10 full rds of CTB pullups, then 9 in rd. 11.
Good work, 6am! This was just what I needed today.
I did ring rows instead of pull-ups to save my shoulder. Good tip from Paul to hollow out more. Thanks!
Hi ho hi ho...back to rehab I go!
Way to go heavy on the OHS JenA and Gina! I love working with you ladies!
163x15 both sets
Did CTB pullups and failed in round 6 (failed if came off bar)
After that, stuck to 3-4 CTB each minute unbroken (3 looks/feels good and by the 4th rep, it becomes more like a strict CTB). I still have so much work to do here...
Great job Danny on getting through 11 or 12 rounds unbroken on CTB!!
Welcome Duez to your first class......way to get broken in on such an easy day (haha)
Enjoyed working with you Sherrie and as always 5 a.m is a good group!
Pete and Bob had too much fun with Partner Hamstring Drops. just sayin... =)
Worked with Kyle K on the OHS 132 x 15 and 154 x 15 for working sets. Probably could have gone up a bit more, but was testing shoulder. No pain, so today was a success.
Did the hamsting drops with Chris and they were difficult because my legs are sore from yesterday.
I decided to strap on the weighted vest for pull-ups. Not sure what it weighs 20# or 25#, but I got through round 14. Failed on the 8th rep in the 15th round. Holy arms.
Stayed at 68# for both sets. My wrist felt ok for once, but shoulder felt really shaky around rep 13 each set. Need to start working these back up!
Pullups - got through 6 of the round of 7 with strict.
Stayed at 68# for both sets. My wrist felt ok for once, but shoulder felt really shaky around rep 13 each set. Need to start working these back up!
Pullups - got through 6 of the round of 7 with strict.